Body & beauty

Improving fertility in your 30s: 7 steps you can take today

As the average age of conception continues to rise, we take a look at steps you can take today to improve fertility in your 30s…

The age at which women decide to start a family has been steadily increasing. Recent figures from Office for National Statistics (ONS) reveal that although the overall live birth rate is dropping (a 3.1% reduction since 2021, to be precise), in fact the average age of parents is at an all-time high, with the average age of mothers being 30.9. This figure has been steadily increasing since 1974, when the average age of mothers was just 26.4.

The link between age and fertility

But as you may know, age correlates closely with a woman’s fertility levels – as women age, their fertility declines.

Women are born with a reserve of eggs (we’re talking around 2 million). The British Fertility Society states that when adolescence is reached, this number of eggs has reduced to around 400,000. At age 37, only 25,000 eggs remain. The quality of those eggs also starts to decline from the mid-30s. This can lead to not only a higher risk of genetic abnormalities like Down’s Syndrome, but also issues with embryo development, which may result in miscarriage.

Whilst we may not be able to do anything to stop this natural decline, we can take steps towards improving egg quality, and to make sure our lifestyle choices are not unnecessarily harming the eggs we do have. Seeking guidance from a fertility clinic in London, or near your home, can be a great way of getting a better understanding of your fertility to help navigate the way forward.

If you would like to improve fertility in your 30s, read on for our top tips.

Reduce the amount of meat you consume

When an egg matures but does not release from the ovary, it cannot travel down the fallopian tubes or get the chance to be fertilised with sperm. This is called anovulation. Some of the most common causes of anovulation include stress, a medical condition called Polycystic Ovary Syndrome (PCOS) and being over or underweight.

Reducing red meat consumption can positively impact fertility. Indeed, some studies (Chavarro et al) have shown that the protein consumed through red meat has been linked to an increase in anovulation. You could try reducing your intake to just one or two portions per week to help improve your fertility.

Avoid long-term use of Non-Steroidal Anti-Inflammatory Drugs (NSAIDS)

Although it’s normal to reach for a couple of ibuprofen when you’ve got a headache, long-term use of this unassuming painkiller could be having an impact on your fertility. Long-term is classified as 10 days of continual use.

A link has been found between NSAIDs and an anovulatory condition called Luteinised Unruptured Follicle (LUF) syndrome, whereby the eggs are prevented from being released from the ovaries. This can even occur in healthy women who have normal menstrual cycles. If you are taking NSAIDs for a health condition, it’s important to speak with your doctor to let them know if you are trying to conceive, as they may suggest you stop taking them for a time so they do not inhibit ovulation.

Swap your morning coffee(s) for a non-caffeinated alternative

It may be time to switch your daily coffee for decaf! Although there’s not enough research to definitively say that caffeine has a direct impact on a woman’s natural fertility, a few small studies have shown a link between caffeine intake and the time taken to achieve conception. Studies in monkeys have indicated that it could potentially affect how eggs in the ovaries mature.

When it comes to assisted conception, caffeine has been shown to reduce the chances of IVF being successful. Consuming high levels of caffeine during pregnancy, however, is altogether more serious and can contribute to miscarriage and stillbirth. The best bet? Kick caffeine to the curb just while you’re trying to conceive – there are some great decaf options available these days!

Get tested for STIs

STIs may feel like a dirty little secret, but they are surprisingly common and not something to be ashamed of. The UK Health Security Agency found that in 2023 in England alone, there were 401,800 reported STIs, an increase of 4.7% since the previous year.

Unfortunately, STIs like chlamydia display no symptoms at all, and if you’ve had any sexual contact, you’re at risk. Although condoms are the most effective way of preventing STIs, they aren’t 100% effective.

The issue with STIs is that they can cause irreversible damage to your reproductive organs. Many individuals and couples are not aware they have an STI until they have already started trying to conceive but find they are not having any luck. A fertility clinic will be able to perform a thorough set of tests to check for any infections and provide appropriate treatment. The sooner you can be certain of a clean bill of health, the better for your fertility.

Switch out the HIIT for moderate intensity workouts

Whilst High Intensity Interval Training (HIIT) is all the rage and great for toning and sculpting the body, the research on its effect on fertility is not clear cut. Some studies suggest that HIIT is bad for fertility, whereas others tout the benefits of it, saying it regulates the ovulatory cycle. It is worth bearing in mind that any extremes can be detrimental to health. Very intense exercise has been shown to inhibit Follicle Stimulating Hormones (FSH) and Luteinising Hormone (LH) levels, which can negatively impact the menstrual cycle and ovulation, making it more difficult to conceive.

Ultimately, the most logical approach to take is one of balance and avoiding extreme exercise, replacing it with moderate intensity workouts.

Ditch plastic chopping boards and lunchboxes for wooden and BPA-free options

With all the recent media attention on microplastics, it will come as no surprise that plastics can have a negative impact on fertility. The BPAs and phthalates found in household items like lunchboxes and chopping boards are endocrine disruptors. This means they can affect our natural hormones. Hormones are vital to ovulation, fertility and the conception process.

Whilst it’s not possible to avoid these chemicals completely, we can make smart choices to reduce our exposure to them. Some easy changes you can make today include switching out plastic food containers and chopping boards for glass, wood or metal versions.

Add vitamins into your diet

Why do vitamins matter when it comes to fertility? After all, you get plenty through your diet, right? Vitamins are needed for the body to perform optimally, and being deficient can have an impact not only on conception but also pregnancy. Here are some key vitamins that could help improve your fertility:

Vitamin D: There’s no official guidance on vitamin D for fertility, but studies (Fung et al) have found a link between low vitamin D levels and being less likely to conceive compared to women who had the recommended vitamin D levels.

Folic acid: It is thought that folic acid may have an indirect impact on fertility – it is important for preventing neural tube defects (spina bifada), helps regulate ovulation and increases progesterone. You will find it in green, leafy vegetables like spinach, cabbage and broccoli.

Vitamin C: This powerful antioxidant works hard to protect the body against free radical damage and oxidative stress, which can damage eggs in the ovaries, leading to reduced quality and DNA damage, which can impact your chance of successfully conceiving.

We hope these tips can help you make better lifestyle choices on your journey towards starting your family. Happy conceiving!